{
  "$type": "site.standard.document",
  "bskyPostRef": {
    "cid": "bafyreidbb4x6j6nu7nj37m3cxfo7fhkuwms3oas6ymwih55syeywwqnjti",
    "uri": "at://did:plc:oznbnvgr7dmvddiyvr7dih52/app.bsky.feed.post/3mflpjn2fai62"
  },
  "coverImage": {
    "$type": "blob",
    "ref": {
      "$link": "bafkreihaxg6avgvlemzlfqihzvrh67d4hegdu32v5gcmiolvjqbkptx7la"
    },
    "mimeType": "image/jpeg",
    "size": 45370
  },
  "path": "/lifestyle/diet/weight-loss-diet-oats-porridge",
  "publishedAt": "2026-02-24T08:00:05.000Z",
  "site": "https://www.gbnews.com",
  "tags": [
    "Nutritionist says ingredient most people skip makes eating more work for weight loss",
    "Weight loss: Scientists discover smarter way to time calorie intake to shed extra pounds",
    "How to live longer: The little-known diet rivalling the Mediterranean for longevity",
    "The GB News Editorial Charter"
  ],
  "textContent": "\n\n\nA registered dietitian has revealed the optimal approach to preparing oats for those seeking consistent energy levels and effective fat reduction.\n\nAlexander LeRitz, a nutrition specialist at JM Nutrition, advises that combining oats with the right ingredients is key for appetite management and weight control.\n\n###\n\n\n\n\n\"The most effective way to eat oats for energy, appetite, and weight loss is by balancing oats with a good source of protein and healthy fat,\" LeRitz told GB News.\n\nPut simply, protein decelerates the digestive process while helping maintain muscle mass during weight loss, and fat contributes to lasting satisfaction.\n\n###\n\n\n\n\nTRENDING\n\nStories\n\nVideos\n\nYour Say\n\n###\n\n\n\n\n###\n\n\n\n\n###\n\n\n\n\n\n\n\nLeRitz adds that it's important to choose steel-cut or traditional rolled varieties over their instant counterparts, noting that while they require additional cooking time, they offer considerable advantages.\n\nThese less processed options break down more gradually in the body, resulting in extended feelings of fullness compared to quick-cook alternatives.\n\n\"That slower release of glucose is linked to better appetite control and improved energy balance over the day,\" the dietitian explained.\n\n### LATEST DEVELOPMENTS\n\n\n\n\n  * Nutritionist says ingredient most people skip makes eating more work for weight loss\n  * Weight loss: Scientists discover smarter way to time calorie intake to shed extra pounds\n  * How to live longer: The little-known diet rivalling the Mediterranean for longevity\n\n\n\n###\n\n\n\n\n###\n\n\n\n\nA properly constructed bowl incorporating protein, fibre, and healthy fats transforms oats into a considerably more powerful tool for managing hunger and maintaining steady energy throughout daily activities.\n\nCertain additions can significantly boost the slimming potential of an oat-based breakfast. LeRitz identifies protein-rich and fibre-dense ingredients as particularly valuable choices for those watching their weight.\n\n\"Protein-rich and fibre-dense ingredients such as milk, Greek yoghurt, seeds, or fruit tend to make oats more filling and balanced,\" he stated.\n\n###\n\n\n\n\n###\n\n\n\n\nThese nutritious toppings work by moderating the speed at which food moves through the digestive system, which helps regulate blood glucose levels. The result is hunger remaining suppressed for several hours after eating.\n\nCooking oats in milk or soy milk rather than water provides an immediate protein enhancement, while a scattering of nuts or seeds delivers both satisfying texture and sustained fuel.\n\nHowever, LeRitz cautions that certain popular toppings can swiftly derail weight-loss efforts.\n\n###\n\n\n\n\n\"Maple syrup, flavoured nut butters, granola, or coconut flakes may sound harmless in small amounts, but together they can add hundreds of calories that don't necessarily increase fullness,\" he warned.\n\nToppings serve a function beyond mere flavour enhancement, as they fundamentally alter how the body processes the meal.\n\nUnmeasured portions or sugar-laden additions can transform an otherwise healthy breakfast into one that works against slimming objectives.\n\nLeRitz advocates for small, deliberate quantities of nutrient-rich ingredients rather than generous helpings of sweeter options.\n\n**Our Standards:The GB News Editorial Charter **",
  "title": "Dietitian reveals 'most effective way to eat oats for weight loss' – and the mistakes sabotaging your waistline"
}